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Pau Fullbody S&H Program

by Xec Fit
1 athletes joined

Program Description

Intenta pujar 2,5 Kg cada sessió als exercicis principals.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2024 04:30
  • Last Edited
    Jun 18, 2025 08:35

Summary

The Pau Fullbody S&H Program is a comprehensive 4-week workout plan designed to build strength and enhance overall fitness through a balanced full-body approach. Comprising three training days each week, this program incorporates a variety of barbell and dumbbell exercises, including Box Squats, Bench Presses, and Rack Pulls, to target major muscle groups effectively. Whether you're looking to increase your lifting capacity or improve your physique, this structured routine will guide you through progressive challenges, ensuring you stay motivated and on track. Equip your garage gym and get ready to transform your strength!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Bench Press (Barbell)
3
5 reps
-
4
Rack Pull (Barbell)
4
5 reps
-
5
Lunge (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Bench Press (Barbell)
3
5 reps
-
4
Rack Pull (Barbell)
4
5 reps
-
5
Lunge (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Bench Press (Barbell)
3
5 reps
-
4
Rack Pull (Barbell)
4
5 reps
-
5
Lunge (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Bench Press (Barbell)
3
5 reps
-
4
Rack Pull (Barbell)
4
5 reps
-
5
Lunge (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Barbell Row
1
AMRAP
-
5
Barbell Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Barbell Row
1
AMRAP
-
5
Barbell Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Barbell Row
1
AMRAP
-
5
Barbell Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Barbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Barbell Row
1
AMRAP
-
5
Barbell Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Push Press (Barbell)
3
5 reps
-
3
Rack Pull (Barbell)
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Underhand Lat Pulldown
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Push Press (Barbell)
3
5 reps
-
3
Rack Pull (Barbell)
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Underhand Lat Pulldown
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Push Press (Barbell)
3
5 reps
-
3
Rack Pull (Barbell)
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Underhand Lat Pulldown
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Push Press (Barbell)
3
5 reps
-
3
Rack Pull (Barbell)
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Underhand Lat Pulldown
2
8-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Box Squat (Barbell)
4 Sets
5 Reps
-
2
Bench Press (Barbell)
1 Set
AMRAP
-
3
Bench Press (Barbell)
3 Sets
5 Reps
-
4
Rack Pull (Barbell)
4 Sets
5 Reps
-
5
Lunge (Dumbbell)
2 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
AMRAP
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Goblet Squat
3 Sets
8 Reps
-
4
Barbell Row
1 Set
AMRAP
-
5
Barbell Row
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Box Squat (Barbell)
4 Sets
5 Reps
-
2
Push Press (Barbell)
3 Sets
5 Reps
-
3
Rack Pull (Barbell)
3 Sets
5 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
2 Sets
8-12 Reps
@10